Periodization for optimizing strength and hypertrophy; the forgotten variables

Abstract

Objectives: A growing area of discourse within sports medicine and resistance training is that of periodization. This has been represented as variation in load and subsequently repetitions as well as volume, with a view to maximize strength and hypertrophy adaptations. A number of recent review articles have attempted to draw overarching conclusions from the present body of literature in an effort to provide definitive guidelines. However, there are numerous variables within resistance training that are often overlooked, and in the context of periodization, might significantly impact adaptation. Design & Methods: Narrative ReviewResults: The present piece confers need for clarity in terminology of effort rather than intensity, as well as discussing how variety of load might impact volume-load, discomfort, muscle damage and recovery. Furthermore, this article discusses often overlooked variables such as variety in exercise selection, detraining periods, and supervision, which are all evidenced to impact strength and hypertrophy adaptations. Conclusions:Our opinion is that without inclusion of these variables any guidelines surrounding periodization for strength or hypertrophy are limited in application. We conclude by highlighting areas for future research, as well as practical recommendations within this field.(Journal of Trainology 2018;7:10-15)

Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review

“…Furthermore, variation can be accomplished by performing exercises with different joint angles (inclined vs. declined), grips (e.g., pronated vs. supinated), stance/grip widths (wide vs. narrow), and initial joint positions (stretched vs. shortened) (35). However, despite the common use of exercise variation as a strategy to enhance RT responses (16,21,22,47), the topic remains largely underresearched (19), making it difficult to draw conclusions as to its true effects on RT-induced muscular adaptations.…”

“…Progressive overload is characterized by a gradual increase in stress imposed on the body, whereas variation refers to the systematic change of 1 or more variables (e.g., intensity, volume, exercise) throughout an RT program (1). Although the effects of the systematic changes in intensity and volume have been the most frequently investigated variables (1,18), variation also can be achieved by manipulating other RT components, such as exercise selection (1,19). In this regard, performing different exercises (i.e., exercise variation) has been proposed as a strategy to target multiple regions within a muscle group (i.e., different muscular heads) or even within a single muscle and thus potentially optimize muscle growth.…”

Long-term time-course of strength adaptation to minimal dose resistance training: Retrospective longitudinal growth modelling of a large cohort through training records

“…Some might consider the emergence of a plateau a result of unvaried stimuli in the standardised protocol employed, or that over time greater volumes of training are required to ensure continued adaptation. However, the hypothesis that variation in the specific variables that comprise a resistance training bout are required for continued strength adaptation in the long-term lacks a clear physiological rationale and empirical support (Fisher et al, 2018;Buckner et al, 2020). Meta-analyses on the effects of volume upon strength also suggest only trivially greater effects with moderate to higher volumes over the short term; further, they highlight that there is little data to enable identification of interaction effects with training experience (Ralston et al, 2017).…”

Does Varying Resistance Exercises for the Same Muscle Group Promote Greater Strength Gains?

“…One way to vary within the RT program is to perform different exercises for the same muscle group. However, this strategy is still overlooked, and the data available in the current literature are inconclusive (11). For example, Fonseca et al (13) pointed out an advantage in muscle strength gains when exercise variation was adopted, compared with a fixed exercise routine; however, Rauch et al (25) and Baz-Valle et al (4) showed no difference between the 2 routines.…”